M, 6'1", DOB: 1978, Training Since: April 2014, Diet/Programming: Dr. GainzZz

[bean counter]

Multiple PRs in one session is great. Good work!

[anticausal]

Excellent session!

Congrats on all the PRs!

I'm seeing FOUR PR's!!!

Fucking awesome job! Well done, and keep it up!

Thanks guys! Excited to be making improvements to my squat. Hope it can continue!

[anticausal]

Thursday, May 26, 2016

Day 3 - Supp Deadlift, Supp Bench

Training Week

Day 1 (Sun) | Day 2 (Mon) | GPP 1 (Tue) | Day 3 (Wed) | Day 4 (Thu) | GPP 2 (Fri) | Off (Sat)

Facts

Morning BW: 220.2 lb (+2.0 lb)
Sleep: 01:05am-9:07am
Time in Bed/Time Asleep: 8h2m/6h53m
Restless/Awake: 49m (21x)/20m (2x)
Before Bed Self-Med: 200mg ibuprofen

Garage Gym Conditions:
Pre-workout Meal: @ t - 1h30m

867 kCal - 152g (C), 14g (F), 32g (P), 10g (Fib)

• 2 Nutri Grain Apple Cinnamon Breakfast Bars
• 10g butter
• 80g Farina (dry measure)
• 42g Raisins
• 10g Sugar
• 20g Whey Isolate
• 300 mg caffeine pills
• 10g BCAAs

Day's Macros: 573/570 C, 108/108 F, 241/250 P, 44/45 Fib

Feelz

Aches and Pains: 5/10
DOMS: 1/10
Lower Body Fatigue: 4/10
Upper Body Fatigue: 6/10
Motivation: 5/10
Stress: 5/10

Training

Theme: Developmental

Rack Pulls w/ Straps - Rx: x1@8, x4x2@9s

• 325x5@6
• 375x4@6
• 425x1@6
• 465x1@7
• 495x1@8
• 465x4x2@9,9

3ct Paused Bench - Rx: x1@8, x4x2@9s

• 185x2@6
• 195x1@7
• 205x1@8
• 190x4x2@9,9.5

SLDL - Rx: x7@6, x7@7, x7x4@8s

• 135x7
• 185x7
• 225x7x4

Notes

Rack Pulls w/ Straps: Felt way more solid than last week.

3ct Paused Bench: This felt good. On the x4 sets my elbows started to ache a bit, but nothing too annoying.

SLDL: First time I've ever done these, so I kept it super light. Not even going to mark the RPEs. I've injured myself too many times doing a new lift, so I'm trying my best to prevent that.

My hamstrings are about as tight as can be. I've never been able to touch my toes, and I doubt I ever will be.

Multiple PRs in one session is great. Good work!

Thanks, bean!

[anticausal]

Friday, May 27th, 2016

GPP Day 2 of 2

Training Week
Day 1 (Sun) | Day 2 (Mon) | GPP 1 (Tue) | Day 3 (Wed) | Day 4 (Thu) | GPP2 (Fri) | Off (Sat)

Sleep: 12:55am-8:47am
Time in Bed/Time Asleep: 7h52m/7h18m
Restless/Awake: 20m (11x)/14m (7x)
Pre-Bed Self-Med: 1 ibuprofen (200mg)

Morning BW: 220.2 lb (+2.2 over last Friday)
Time since last workout: 24 hours
Time until next workout: ~41 hours

• 25 min Steady State Cardio @ 6: Stationary bike
• Chins (8 min AMRAP): BWx5x1, BWx4x2, BWx3x2, BWx2x2, BWx1x2 = 25 in 7:35
• Planks (8 min AMRAP): 1:15 (3x)

Notes

Chins are +1 rep at +2.2lb BW over last week. Also worked up to a set of 5 on the first round this time, instead of stopping at 4.

Planks seem to be getting harder. I remember the first time I did them, I did 2:00 without much issue. Wonder if it's just psychological. I also kinda just don't like them in general. Boring stuff.

[anticausal]

Sunday, May 29, 2015

Day 1 - Comp Squat, Comp Bench, Supp Bench

Training Week

Day 1 (Sun) | Day 2 (Mon) | GPP 1 (Tue) | Day 3 (Wed) | Day 4 (Thu) | GPP2 (Fri) | Off (Sat)

Facts

Morning BW: 221.4 lb (+2.6 lb over last week)
Sleep: 2:25am-11:01am
Time in Bed/Time Asleep: 8h36m/7h34m
Restless/Awake: 39m (23x)/23m (3x)
Pre-bed self-med: 200mg ibuprofen

Garage Gym Conditions:
Pre-workout Meal: @ t - 2h45m

1185 kCal - 180g (C), 27g (F),41g (P), 14g (Fib)

• 140g Buttermilk Pancake Mix (Dry Measure)
• 140g Wegmans Strawberry Fruit Spread
• 3 Slices Oscar Mayer Thick Cut Bacon
• 12g Psyllium Husk Fiber
• 100g Wegmans Fat Free Greek Yogurt
• 2g Dr. Tobias Omega 3 Fish Oil
• 48 oz coffee
• 10g Sugar
• 20g Non-dairy creamer
• 10g BCAAs

Day's Macros: 570/570 C, 107/108 F, 245/250 P, 49/45 Fib

Feelz

Aches and Pains: 6/10
DOMS: 4/10
Lower Body Fatigue: 6/10
Upper Body Fatigue: 3/10
Motivation: 5/10
Stress: 3/10

Training

Theme: Refresh

Comp Squat - Rx: x1@8, x4x2@8s

• 225x5@6
• 275x3@7 (Belt on)
• 305x2@7
• 325x1@7
• 345x1@8
• 315x4x2@8,8

Comp Bench - Rx: x1@8, x4x2@8s

• 185x3@6
• 200x2@6
• 210x1@7
• 230x1@8
• 210x4x2@8.5,8

Press 1.0 - Rx: x6@6, x6@7, x6x2@8s

• 110x6@6
• 120x6@7
• 130x6x2@8,8

Notes

General: A lot better than last week. Took a preemptive ibubrofen today.

Comp Squat: Not as good as Wednesday squatting, but not horrible. Elbows were coming up a lot worse today, but at least I didn't feel like everything was unbearable heavy.

Video: Comp Squat: 345x1@8, 315x4x2@8,8 - YouTube

My new workout partner makes her debut on the left side of the screen.

Comp Bench: This was pretty good. Last time I did 230x1 was a few weeks ago, and it was an absolute grinder. Today it was a nice 8.

Video: Comp Bench: 230x1@8, 210x4x2@8.5,8 - YouTube

I'm probably being generous with the x4 RPEs. I tend to mark based on if I could do x reps ending with an absolutely nasty grinder, not a nice clean rep.

Press 1.0: No comments.

[Chris McCarthy]

Is she fully compliant with gym etiquette as yet?

[bean counter]

What a cutie. If this board has taught me anything it's that cats = gains.

[anticausal]

Monday, May 30, 2015

Day 2 - Comp Deadlift, Supp Bench, Supp Squat

Training Week

Day 1 (Sun) | Day 2 (Mon) | GPP 1 (Tue) | Day 3 (Wed) | Day 4 (Thu) | GPP2 (Fri) | Off (Sat)

Facts

Morning BW: 221.2 lb (unchanged over last week)
Sleep: 2:17am-10:59am
Time in Bed/Time Asleep: 8h42m/7h39m
Restless/Awake: 47m (16x)/16m (2x)

Garage Gym Conditions:
Pre-workout Meal: @ t - 1:30m

1000 kCal - 150g (C), 21g (F), 52g (P), 11g (Fib)

• 10g butter
• 110g Oats
• 2 cups 1% milk
• 25g Whey Isolate
• 50g Sugar
• 300mg caffeine
• 10g BCAAs

Day's Macros: 548/550 C, 104/104 F, 247/250 P, 38/45 Fib

Feelz

Aches and Pains: 3/10
DOMS: 2/10
Lower Body Fatigue: 3/10
Upper Body Fatigue: 3/10
Motivation: 5/10
Stress: 5/10

Training

Theme: Developmental

Comp Deadlift - Rx: x1@8, x4x2@8s

• 315x5@9 (DOH)
• 365x4@7 (+Hook)
• 415x2@7 (+Belt)
• 435x1@7.5
• 455x1@8.5
• 415x4x2@8,8

2ct Paused Bench - Rx: x4@6, x4@7, x4@9, no fatigues

• 165x4@6
• 175x4@7
• 185x4@8
• 194x4@9

Squat, No Belt - Rx: x6@6, x6@7, x6x2@8s

• 225x6@6
• 255x6@7
• 275x6x2@8,8

Notes

General: -20g carbs, -4g fat. I've been creeping up on +2 lb/week over the last few weeks. Jordan says this is to get back to +1lb/week, and is not yet a diet reversal.

Comp Deadlift: Pretty good deadlifting today. Not feeling PR strong quite yet, but getting there.

2ct Paused Bench: No comments

Squat, No Belt: A welcome relief after several weeks of 3-0-3!

Is she fully compliant with gym etiquette as yet?

Using a scratching post in the squat rack! Can you believe this shit? haha

What a cutie. If this board has taught me anything it's that cats = gains.

I believe this to be accurate.

[anticausal]

Tuesday, May 31, 2016

GPP Day 1 of 1

Training Week

Day 1 (Sun) | Day 2 (Mon) | GPP 1 (Tue) | Day 3 (Wed) | Day 4 (Thu) | GPP 2 (Fri) | Off (Sat)

Sleep:

Morning BW: 222.2 lb (+2.0 lb over last week)
Time since last workout: 24 hours
Time until next workout: 22 hours

• 25 min Steady State Cardio @ 6: Stationary bike
• Chins (8 min AMRAP): BWx1x27 (intended 33) = 27 in 8:00
• Leg/Knee Raises (8 min): x12x7 = 84

Notes

14 second intervals on the chins. This is really a bitch the day after deadlifts. I had to skip six intervals: 7, 15, 19, 22, 27, 28.

[anticausal]

Wednesday, June 1, 2015

Day 3 - Supp Squat, Supp Bench

Training Week

Day 1 (Sun) | Day 2 (Mon) | GPP 1 (Tue) | Day 3 (Wed) | Day 4 (Thu) | GPP2 (Fri) | Off (Sat)

Facts

Morning BW: 221.2 lb (+0.2 over last week)
Sleep: 1:02am-9:09am
Time in Bed/Time Asleep: 8h07m/6h56m
Restless/Awake: 53m (21x)/18m (4x)
Before Bed Self-Med: 200mg ibuprofen

Garage Gym Conditions: 77 deg F, 55% humidity
Pre-workout Meal: @ t - 1h30m

821 kCal - 136g (C), 14g (F), 36g (P), 10g (Fib)

• 2 Nutri Grain Apple Cinnamon Breakfast Bars
• 10g butter
• 80g Farina (dry measure)
• 34g Raisins
• 25g Whey Isolate
• 300 mg caffeine pills
• 10g BCAAs

Day's Macros: 550/550 C, 104/104 F, 247/250 P, 47/45 Fib

Feelz

Aches and Pains: 7/10
DOMS: 2/10
Lower Body Fatigue: 3/10
Upper Body Fatigue: 7/10
Motivation: 5/10
Stress: 5/10

Training

Theme: Development

2ct Paused Squat - Rx: x4@7, x4@8, x4@9, no fatigues

• 225x4@6
• 255x4@7
• 275x4@8
• 290x4@9

TnG Bench - Rx: x4@7, x4@8, x4@9, no fatigues

• 205x4@6.5
• 215x4@8
• 220x4@10

WG Floor Press - Rx: x6@6, x6@7, x6x2@8s

• 185x6@6
• 195x6@7
• 205x6x2@8,8

Notes

2ct Paused Squat: These feel so sketchy without a belt. It went pretty well, but lower back was feeling pretty strained afterwards.

TnG Bench: A little surprised this went as poorly as it did. Arms feel dead. Elbows hurting as well.

WG Floor Press: I've never done these before. I had my index fingers on the power rings. It feels ridiculous how short the ROM is.